» Lose body fat: 1-2 pounds per week.
» Swiss Ball.
» 3 workouts per week.
» Each workout has more details on how to perform and progress every week.
» If you miss a day, make it up the following day.
» On your days off from training, you can do light cardio activities such a brisk walk or a bike ride, but
» Take at least one day of total rest per week.
» Drink 2 liters of water a day.
» No sodas. No industrial bakery.
» Keep your workouts in your training diary. If you don´t have a training diary, use mine.
» Have questions or need support? Contact me via Facebook, Twitter or Email. Anytime!
This training plan is designed to help you lose weight safely and keep it off.
It helps you lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) each week by sticking to a daily calorie allowance.
For most men, this means sticking to a calorie limit of no more than 1,900kcal a day, and 1,400kcal for most women.
If you find it hard sticking to the calorie limit, use our BMI calculator to get your own personal weight loss calorie allowance.
If you go over your limit one day, don’t worry: it simply means you’ll have to reduce your calorie intake on the following days.
For example, if you’re a woman and you have 1,700kcal on Tuesday, that’s 300kcal more than your daily calorie allowance of 1,400kcal.
To stay on track, you’d need to cut out an extra 300kcal from your remaining calorie intake over the rest of the week.
Click the “Add to calendar” button and each workout will display on your calendar through Stanza.
Download Evernote HERE and easily save your workouts.
This training plan is intended for use by healthy adults.